The Macro Calculator helps you calculate your daily calorie needs and macronutrient split (protein, carbs, fat). Simply fill in the fields above and click Calculate to get an instant result.
This calculator is part of Calculate Wiki’s Health & Fitness Calculators collection.
What You’ll Need
- Sex
- Age (years)
- Height (cm)
- Weight (kg)
- Activity Level
- Goal
Formula Used
BMR (Mifflin-St Jeor):
Men: 10×kg + 6.25×cm − 5×age + 5
Women: 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × Activity Multiplier; calories adjusted for goal; macros split by standard protein/fat/carb ratios.
Example Calculation
Using example inputs — Sex = male; Age = 30 years; Height = 175 cm; Weight = 75 kg; Activity Level = 1.55; Goal = maintain — the Macro Calculator returns:
| Value | Result |
|---|---|
| Protein | 150 g |
| Fat | 73 g |
| Carbohydrates | 344 g |
| Daily calorie target | 2,633 |
2,633 calories/day. BMR: 1,699 · TDEE: 2,633 calories.
Helpful Information
Results from the Macro Calculator are estimates based on standard formulas used in the health & fitness calculators field. For projects with significant cost, health, or safety implications, consider verifying results with a qualified professional.